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11 Superfoods to Help Beat Depression

The mind deserves as much care and attention as the body. Talks of mental health issues have increased in recent years as more people are becoming aware of mental health conditions. Depression is one such disorder wherein a person is sad at a stretch for at least two weeks and loses interest in usually pleasurable activities.

11 Superfoods to Help Beat Depression
Along with seeking timely therapy and treatment for depression, having certain foods can also help manage its symptoms:

Berries
Most berries, like blueberries, strawberries, and goji berries, have antioxidants, which can help manage depression. Most of these fruits also help with better cognition, making them beneficial additions to the meal plan of a person with other comorbid mental health issues besides depression. Berries also lower blood pressure and promote physical health, which helps with healing from mental health problems.

Brazil nuts
Brazil nuts are rich in selenium, which can help reduce inflammation and cell damage. As many patients with depression experience these symptoms, adding these nuts to their meal plan can prove to be helpful in managing the condition.

Fatty fish
Fatty fish are basically fish varieties like salmon, tuna, herring, and mackerel, which are packed with omega-3 fatty acids. These are found to increase serotonin levels, which are believed to be usually on the lower side among those with depression. So, having fatty fish can help manage depression better.

Walnuts
Walnuts have more antioxidants than most other nuts. They also help fight inflammation and reduce stress, anxiety, and other depression symptoms. And since they contain melatonin and polyphenols, they help enhance sleep quality.

Mushrooms
Some studies have shown that mushrooms can reduce the risk of depression, mainly because a type of antioxidant called ergothioneine is found in them. This antioxidant also helps with other mental disorders like schizophrenia.

Bananas
Bananas are high in vitamin B6, which increases serotonin and helps beat depression. So, it is a good idea to have bananas directly or add them to cereals, shakes, smoothies, etc., when healing from depression.

Avocados
This delicious fruit is packed with monounsaturated fatty acids and many other vital nutrients, including vitamins B, C, E, and K; magnesium, folate, lutein, and potassium. They also have tryptophan, a type of amino acid that converts to serotonin in the body and can help beat depression.

Dark chocolate
Dark chocolates are not only delectable but also beneficial for mental health. They have phenylethylamine, a compound that can boost one’s mood instantly. They are also rich in plant-based flavonoids and antioxidants, which beat anxiety and help fight depression symptoms.

Leafy green vegetables
Besides oily fish, leafy green vegetables like spinach, Brussels sprouts, collard greens, and lettuce are also rich sources of omega-3 fatty acids, which boost serotonin in the body. Also, they are packed with vitamins C, K, and E, iron, magnesium, and other vital nutrients, which can boost immunity and help control depression symptoms.

Beans and legumes
Beans and legumes are great inclusions to one’s meals while fighting depression, as they are rich in selenium. They also pack in sufficient fiber and protein, so they help maintain blood sugar levels and ensure good physical health.

Lean meats
Protein-rich foods are known to increase alertness and cognitive functioning. Lean meats like poultry and venison are not only protein-rich but also low in saturated fats, so they are suitable additions to one’s meals while healing from depression.

Other lifestyle tips for patients with depression
Get enough sunlight
Some studies have shown that low levels of vitamin D can increase the risk of depression. Conversely, optimal levels of vitamin D can help manage its symptoms better. The best source of vitamin D is sunlight, so it helps to take a stroll in the mornings or evenings when the sun isn’t too bright.

Stay hydrated
Not having sufficient water for long periods can slow brain functioning and worsen mental health issues like anxiety and depression. So, it is important to have plenty of water throughout the day, setting hourly “drink water” reminders if required.

Exercise regularly
Regular exercise helps regulate stress hormones in the body. It also releases certain neurotransmitters, which boost mood and can help control depression symptoms. Patients with depression should stay physically active and include cardio activities like walking, jogging, swimming, and strength and weight training in their workout plans.

Avoid stress
Stress hormones can aggravate depression, anxiety, and other mental health problems. So, those healing from depression should identify stressors like work and household chores and come up with solutions to manage them. For example, if one has a stressful job, one should consider switching to a part-time job or freelancing to reduce stress. If household chores are taking up effort and causing stress, these should be delegated.

Practice yoga and meditation
Yoga and meditation can relax the body and mind and reduce stress, so it can considerably help manage depression symptoms. So, it is a good idea to incorporate yoga and meditation into one’s routine while healing from depression.

While healing from depression, one should not miss therapy sessions and other interventions prescribed by a psychiatrist. Nutritional and lifestyle tips can only help if the treatments are in place. Having a strong support system is also important to help overcome this mental health disorder.

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